CrossFit – Wed, Feb 12
Warm Up
Dumbbell Complex (3 Rounds for reps)
3 Sets
5 Double Dumbbell Deadlift +5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster +5 Double Dumbbell Split Jerk
all @ 6/10 RPE
Do a set every 3 minutes
(at 6 RPE you should be able to feel like you can do 4-6 more reps per set)
Deadwood (AMRAP – Reps)
10 Minute EMOM
200m Ski or Row
-rest 2 Minutes-
10 Minute EMOM
4 Squat Snatch (135/95)
-rest 2 Minutes-
10 Minute EMOM
4 Bar Muscle Ups
Time Cap :50 each set
Mobility
Hip Halo
Barbell Prep
(Burgener- Clean) all to Power Position
2-3 Sets
10 Prone Is, Ts, Ys